How to start your aerobic training program:
Consider first setting your goals for sometime in the future; make sure they are realistic. Start easy, be kind to yourself. Many of us start out joining a gym and telling ourselves that now we will train every day! Six out of ten people going to gyms drop out in the first month. That’s a staggering 60% of the people. The numbers are just as high for those that buy exercise equipment and don’t use it. So you need several ingredients, not necessarily in order of importance, but because you want to be successful in your training.
1. Desire or motivation that is from who you are, not to get something.
2. Energy: This means you need to start thinking about eating better. No matter
where you are with nutrition you can always improve (see nutrition for details). You
need nutrients as well. Vitamins, power foods, high technology nutrition is available;
you just need to make the effort. Without good fuel it’s hard to get the energy to
train.
3. Set your goals within yourself and make them realistic. Remember, there is no
cause and effect so you can’t cause health; you can only live it.
4. Make the time, create a loose schedule with alternatives, if need be.
5. Stick to it. Remember, consistency is more important than intensity.
6. Understand the basics of bio-mechanics, even for walking (posture, the
muscles, the stretching, the meditation and imagery) to get the most from your
efforts.
7. If you are in a family or a relationship, you need support and encouragement,
not grief for leaving them alone so often. Get them to start with you (that’s really
tough sometimes). It’s always easier if your partner is doing a similar program with
you.
8. If you smoke, start making an effort to cut down, if that’s really what you want
to do. If not, it will not make a huge difference so much as your attitude towards it
will. Use coltsfoot, an herb you can buy in health food stores and smoke it. It will
cleanse your lungs, and help you to get off tobacco. You will find the desire will
slowly fade away as you get healthier. We don’t need to harp about it. JUST DO IT!
QUIT.
9. If you eat more than a plate at a sitting, just start eating less, and limit snacks
to fruit.
10. Maybe it’s some of the food you eat. Cut down on fats, sugar, liquor, canned
food, and packaged food full of hidden fats and sugars. I’m sure you already know
the stuff that doesn’t really help your body.
11. Eat more of the good stuff: fruits, vegetables, nuts, seeds, whole foods, grains,
etc.
12. Drink more water, read more books, and have more fun in your life. Why not?
Of course there is more, but this would be a great start. Remember that when you
work holistically you have a better chance at success. You will be working on several
levels of health at the same time.
A few days you make it, then you miss one, and eventually another. I know, and I’m
a professional trainer, it happens to me. Life is always changing, that’s the beauty of
it. That does not mean we give up; just go with the flow. Set some realistic goals,
and know that you will miss some days. Make it up again, and don’t beat yourself
up about it.
The majority of people drop out of their health programs primarily because it is very
hard to get motivated. There are a few myths about motivation for working out —
that knowledge will do it, or maybe we feel guilty because we are overweight — but
the key is if you don’t have the energy none of that will matter. It’s really about
metabolism. Once you get older if you don’t exercise, your own body will start to
think you don’t need the hormones and energy. Basically, it starts to shut down.
When you do exercise, it’s hard and your body feels like it’s really stressed. It’s not
very pleasant, in fact, it hurts many times when you start to train.
To really increase the energy level and have your body and brain work with you, you
need to take the nutrients to get your body working again. The food you eat needs
to be better quality with more servings of natural fruits and vegetables. If you are
eating junky food there is no way your body will be able to have more energy.
You need to consider antioxidants, vitamins, and some form of growth hormone like
DHEA or Deer antler extract which is natural (IGF1 which is a pre-curser to HGH).
Take care with Human Growth Hormon always consult your doctor. I personally
don’t recomend HGH, because if you take it your body stops producing it, there are
alternatives. You can’t take very much of this as it turns to testosterone and so you
need to consult a doctor for medical advice. (see my web page for more information
about this along with other nutrients). Most doctors don’t recommend very high
doses of either of these nutrients, so get professional advice. A small amount can
do wonders for the human body. These nutrients increase metabolism, build
muscle, and help the body to become anabolic (for building and repair of tissue).
This is important: to not be catabolic (destructive down cycle) any longer. If you can
use these health products, they are the best.
The research necessary to take the vitamin and nutrient business to its highest level
is being done with these products. Your success in a fitness program is dependent
on your nutrition program.
The minimum goal for an aerobic activity is five times a week for over thirty minutes
each session, and even up to sixty minutes if you are only going to walk. Five times
a week, not three times as we have heard. That doesn’t mean it has to be all running
or all walking. You can play tennis, golf, and walk briskly, or take a nice walk with
the family. Families that train together, stay together. Play ball with the kids, for this
to be effective and considered an aerobic activity, you need to do it over a half hour
and get your heart rate up about 60 to 70% of your max. By then you start to burn
some fat. As you increase this ability to burn some fat your brain says “Hey! This
person is active. Let’s improve the metabolism.”
As you exercise you also decrease your appetite so you eat less. This is when your
body will start to create more hormones, endorphins, and pain-reducing substances
called antefolins, which will help you to feel better. Remember, you have to get over
the hump before you feel good from exercise. Then weight is not a big problem and
you will slowly and naturally level off to your natural weight. This all helps to reduce
your stress as well as helping you to feel more successful and some enhanced self-
esteem. Balancing your body this way also helps reduce the risk of heart disease as
well as diabetes. It helps you create more of HDL, which is the good cholesterol, and
reduces the LDL & VLDL, the bad cholesterol.
A moderate exercise program always helps you sleep better. It enhances the
digestion and the lymphatic systems (the cleanser of the body tissues). All this helps
your body to work at the ultimate level. Remember, this is going to take time. Diets
or any fast way will not last. We know now that when you diet or change anything
too drastically your body goes into shock. Then the next time you eat, it holds on to
it. You gain all the weight back, your body just needs to know you are not a couch
patato.
So it’s best to not focus on the weight. When your body is operating at its optimal
level, you will be at your correct weight eventually. It all depends on your body type,
anyway. You could still be heavy and be incredibly fit and healthy. Isn’t that the
purpose of all this?
A sample schedule for the beginner fitness enthusiast:
Note you can replace walk for run- if you have been a runner, if not don’t start
running unless you are prepared to find all your sore, and injured places coming to
the surface.
Day One.
Take an easy twenty-minute walk at a nice brisk pace. (Walk ten minutes from your
starting point and turn around.) Find a nice place to walk, away from lots of cars. If
your neighborhood is good place well, great. If not, take the extra time to drive to a
park, beach, pasture or the country. No sense huffing and puffing more carbon
monoxide. (Living in Los Angeles is like smoking ten cigarettes every hour.
Cherniscki). You need to be able to keep up a conversation. If you are in oxygen
debt you won’t burn calories as well so take it easy at first. Upon returning, spend
about ten or fifteen minutes stretching.
Consistency is more important than intensity. If you don’t do it regularly the brain
thinks “well, this body doesn’t need much energy so we can store all these extra
calories in the thighs or butt.” But if you start with some regular activity, just
everyday stuff can contribute the message to the brain saying “hey we need more
energy.” The brain begins to think this body is active and needs to increase the
metabolism. Every two hours do something for at least ten minutes is another
technique. Then your brain will take you to a higher metabolic level. As you increase
your exercise program you will have more byproducts called free radicals. This is
more reason for us to work with nutrition as well, because you need to increase the
antioxidants to keep the body healthy from the free radicals.
Day Two
Just stretch for ten to fifteen minutes. If you are near water, maybe swim for ten to
fifteen minutes. Or do a more easy walk if you are sore.
Day Three
Walk briskly for twenty-five minutes. Stretch for fifteen, or if you have it down, it
could only take ten minutes to get a good stretch.
Day Four
Swim and stretch for at least twenty minutes and ten, respectively.
Day Five
You might miss one. . .Or walk maybe longer and easy or hard depending on how
you feel.
Day Six
Walk a good deal faster for thirty minutes. If you feel tight walking, stop after you
break into a light sweat and stretch for a few minutes. Regarding the legs and
gluteus muscles. Then continue, finishing up with a good ten minute stretch.
Day Seven
If you didn’t miss one day, take an easy walk, swim or stretch, maybe do something
with family or friends. If you got sore at all during the week, then rest and just
stretch or swim. Note: I like to add crunchies to all my workouts, strengthen the
abdominals is a good way to trim the belly.
Continue this program until you can walk thirty minutes without losing your breath
at all. This can take two weeks for most people and up to four weeks for others. If it
takes you longer, stay with twenty-five minutes for two months, and then move into
the next level. If within two weeks your body serves you well, you can proceed with
the next level.
We will have an easy day and then a hard day for the rest of the training. If you miss
an easy day, don’t worry about it.
Continue on the following day with a brisk walk for thirty minutes. Now we will start
to burn some fat. From now on, you workouts should last about forty-five minutes.
So give yourself an hour to work it into your daily routine, if you don’t feel like
training don’t know that you can do something easy.
As you get stronger, your easy days become more like your hard days when you first
started. Walking can increase to five times per week within the first few months,
depending on your body. You have to listen to it and pay attention. If you can get
the advice from a certified personal trainer, please do. It never hurts to have more
information. At this level it’s not as critical as it will be when we start the
strengthening program using weights, running or strengthening exercises.
Six to Eight Weeks
Most bodies will start to enjoy working out from here on out. After six or eight
weeks, start your strength-training program. Once again, listen to your body. If you
don’t feel quite ready at six weeks, take eight. What’s the rush? You have your whole
life ahead of you. At this point is when I recommend the use of a certified personal
trainer.
You can go in either of two directions with this addition to your program, with
various levels of intensity depending on your body and your abilities.
If you are able and willing to run for your particular goals, you may now start to run.
Start with easy jogging for twenty minutes every other day, and weight training
every other day. Running at this time should be at least three days a week, the same
for weight training. There is some evidence, however, that we could get by with two
days of weight training (solid whole body sessions) and still do okay. Include one
day of rest. The day you rest could be a very easy workout, either stretching,
swimming or family fun.
For weight training we need to start just as easy. Many of us think that weight
training will build large muscles. We see all these big bodybuilders, and although
some of us admire the dedication it takes to build that kind of body, it is not
necessarily true that weight training builds large muscles. It all depends on how you
train, how much you train, and your age as well as the system of training. We know
that by stressing any muscle naturally (exercises) or unnaturally (weights) we work
with the law of irritation and adaptability to produce the result we want.
Basically, this means the body will adapt to irritation. Adapting can mean for size of
muscle as well as for the functioning of the muscle. Adapting also can mean the
heart and lungs adapting to more stress and improving the functioning of this
system (aerobic conditioning). The irritation could be considered the stress exerted
on the body (heart and lungs) by running or walking more and increasing time and
duration. Then we consider strength in the muscles by more and more progressive
exertion (making the body work progressively harder). This can be achieved by
doing more and more pushups or other exercises. Using weight training for
increasing strength, as well as burning more calories, we would have to build by
lifting more times and more weight.
There is another way to use weight training to develop strength as well as
endurance. This system works on the premise that using progressively more weight
builds size and strength. Starting with more weight and then progressively reducing
the weight with longer repetitions, we build endurance in the muscle instead of
bulk. This is a good way to shape the body without building mass.
It’s widely known now that for older women weight or resistance training is
beneficial to stave off osteoporosis.
Please note: This section is not to take the place of medical advice. I recommend
that you speak to your doctor before undertaking any kind of exercise program,
especially weight training. See a professional; it will be a good investment in your
body.
see web pages http://www.molinamassage.com or http://www.betterbacksystems.com
Othon Molina Ph.d. c LMT has been involved in the health field as a manual therapist
and personal trainer for over thirty five years. He has studied with some of the top
doctors and healers of our times. His specialty is treating sports injuries, back
problems, and teaching others how to improve their health or athletic competition
using nutrition and fitness technologies.
One of his specialties is Kinesiology. He has been a runner all
his life, and competed in many triathlons, 5k’s, 10k’s and marathons. Competing at
an elite level gave him the experience to help train others. Recently he coached and
worked with the female champion of the German team of triathletes.
Some of his clients include: Bob Hope, Jane Seymor, Essam Kashoggy, Jim Nabors,
Tony Robbins, Mark Victor Hansen, Carol Burnett, San Francisco Ballet, Allvin Alley
Dance troupe, some of the top Olympic and international elite athletes, team doc
and new trainer for the German professional triathletes. He also trains massage
teams worldwide, as well as health professionals in Hawaii.
The truth is that Power Cleans are an extremely useful football exercise…one that can build slabs of muscle on your legs, back and traps and can also help build tremendous explosiveness.
The most common complaint is that they are too hard to teach.
I have to agree with the Olympic Lifting critics here. For many coaches, especially those with small budgets, who are primarily football coaches and strength coaches second, the act of teaching even the Power Clean can become daunting. Frankly, over the years I’ve seen players who, despite the best coaching efforts, just are too nonathletic to pull off a clean. Now, they usually aren’t good football players either, so take that into account.
If a coach has done any of the Olympic lifts, or taken a USAW course, then have at it.
However, this really only applies to those players who are looking to build their clean to the point where they want to compete in Olympic Lifting.
Doing a clean is actually simple. As I said, if a player can’t grasp this, he’s probably not a very good athlete.
Grab the bar, deadlift it to the knees then jump and pull. Catch it when it gets to shoulder height.
It’s really that easy.
Here are some common problems with the Power Clean and how to fix them so you can build maximum explosive strength for football.
Technique Flaws - The Power Clean (PC) isn’t as complex as the full Olympic Clean, but there is still a good deal of technique to it. When you get up to heavy weights (90%+ of your max) even a slight form error could cost you the lift. Simply concentrate on Deadlifting then Jumping with the bar.
Lack of Strength Off the Floor- You’ve got to be able to squeeze the bar off the floor and explode. If you are too slow or too weak coming off the floor, you will miss the lift because you won’t be able to generate enough force once the bar passes the knee.
Exercises like Deadlifts, Snatch Grip Deadlifts, Romanian Deadlifts and Box Squats will help with this.
Not Strong Enough - If you just aren’t strong enough in a key area, say, the hamstrings, you will not hit the big weights. It’s the old weakest link theory. If one muscle group is falling behind, it will prevent you from lifting max weights. As for technique…you should have a coach help you with form. If no coach is available, videotape yourself and compare it to videos of Olympic lifters.
Write down one or two flaws and concentrate on them on your next lift. If you are lacking strength either off the floor or in a specific muscle group, strengthen it!
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Employing a personal trainer is one good way to benefit from working out in the least amount of time. A personal trainer will create a program that is made for your physical fitness level and goals. But finding a personal trainer that is qualified, and that can motivate you in the way that you need, can be difficult. Here are 5 topics to cover with prospective trainers, and yourself, so you can acquire the right trainer for you.
Judging The Book Cover
An out of shape personal trainer isn’t worth your time. If a potential trainer can’t keep themselves in shape, chances are, they won’t be much help for you. A personal trainer doesn’t have to look like Arnold, but, they should be in good physical shape and have lots of energy.
Credentials
Anyone can call themselves a personal trainer, there are no regulating bodies, but lots of certification options. Ask for a copy of your trainers certification or diploma, and find out what type of training they did to become a trainer. Each trainer should definitely also have CPR and first aid training.
References
Find a couple of old customers to ask questions about the trainer. Ask about their results, if they could depend on the trainer, if they ever had problems, how the trainer handled problems like weight loss plateaus. Any references you get will likely only be positive, so ask the trainer what troubles they have had with clients, and how they handled them. Every business has problem clients, so they should be able to answer.
Training Philosophy
Do you need someone to hold your hand? An army drill sergeant? Are you self motivated? It’s important to find a trainer that you can get along with on a private level.
Pricing and Policies
Cost is an important consideration, but ask about cancellation policies if you or the trainer has to reschedule, how they accept payments, and illness or injury policies. The most expensive trainer isn’t necessarily the best, and the least expensive may be cheap for a reason, so consider the fees beside the other answers you’ve received.
Guest Article Courtesy Of: WorkoutsAnywhere.com - An online personal trainer can help you reach your exercise and weight loss goals, anywhere, anytime.